Warm Up
Run 250m
Then, 2 Rounds of:
- Hang from Bar x :20 seconds + Bar Tap x 5
- RDL x 5 + Hang Power Clean x 5 + Front Squat x 5
Workout of the Day
A. 3 Sets for Quality
- HSPU x max reps in 30 seconds
- Double Under x max reps in 30 seconds
- Hollow Rocks/Hold x 30 seconds
B. 5 Sets
- Clean x 1.1
Rest 5-10 seconds between singles and 2 minutes between sets
C. For time:
- Power Clean x 10 @ 70% of 1RM
- CTB Pull Up x 20
- SA DB Hang C & J x 30 (50/35lbs – Alt every 5 reps)
- Run 400m
- SA DB Hang C & J x 30 (50/35lbs – Alt every 5 reps)
- CTB Pull Up x 20
- Power Clean x 10 @ 70% of 1RM
*14 minute cap
GPP
A. 3 Sets
- Nose to Wall HS Hold x 30-45 seconds
- Double Under Practice 60 seconds
- Hollow Rocks/Hold x 30 seconds
B. 4 Sets
- B1: Deadlift x 6-8 @ 30X1 – Rest 60 seconds
- B2: Side Bridge x 30-45 seconds per – Rest 60 seconds
C. 2 Rounds for time of:
- SA DB Hang C&J x 30
- Supinated Ring Row x 15
- Run 400m or Bike 20/15 Cals
